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Cool Stuff: Articles: IT Band Syndrome

IT Band Syndrome

The Iliotibial band, or IT band, as it is more commonly known, is a thick band of tissue that extends from the pelvis, down the outside of the thigh, and inserts at the tibia, or larger bone of the shin. If you place your fingers along the outside of your thigh, about midway between your hip and knee, you will be able to feel the IT band with a fair amount of pressure. The primary purpose of this fibrous tissue is to provide stability to the outside of the knee.

When the knee changes from a straight to a bent position, as when running, the IT band slides over the bursa* of the knee. This movement is a normal function of the IT band and in itself does not cause problems. However, when structural factors cause excessive friction of the IT band over the underlying bursa of the knee, pain and inflammation can occur. This condition is known as IT band Syndrome.

One structural factor which contributes to IT band Syndrome is excessive tension from the gluteus maximus and tensor fasciae latae (TFL) muscles, which insert directly into the IT band just below the hip. When these muscles are hyper tense, the IT band is pulled closer against the bursa of the knee as the leg bends and straightens. The continuous friction which results will cause the bursa to become inflamed and pain will be felt on the outer knee. In most cases, stretching the gluteus maximus and TFL will reduce friction of the IT band against the bursa and should help in eliminating IT band syndrome. Consult your therapist or trainer for gluteus maximus and TFL stretching techniques. Other structural factors contributing to IT band Syndrome will be discussed in future articles.

Signs and Symptoms of IT band Syndrome:

Lateral, or outside knee pain with movement of the knee
Pain is worse after running, especially when ascending or descending stairs
Pain may not be present until midway through a run, usually more pronounced when climbing hills

*The Bursa is a fluid filled sac that helps eliminate friction from muscle or tendon as it rubs against another muscle, tendon, or bone.

Jim Memory